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Comparing Nutrients in 14 ounces Canned Mashed Sweet PotatoVS Baked Frozen Sweet Potato

Macros Ratio

Protein Fat Carbs

Canned Mashed Sweet Potato
8%
2%
90%
Baked Frozen Sweet Potato
7%
1%
92%
14 oz ▼

Macro Nutrients

14%401kcal
Energy
13.7%397kcal
401 kcalvs397 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.82%0.79g
Fat
0.49%0.48g
0.79 gvs0.48 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.51%0.16g
Saturated Fat
0.31%0.099g
0.16 gvs0.099 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.22%0.052g
Omega 3
1.74%0.028g
0.052 gvs0.028 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.66%0.28g
Omega 6
0.98%0.17g
0.28 gvs0.17 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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70.8%92g
Carbohydrate
71.4%93g
92 gvs93 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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30%21.6g
Sugars
50.2%36.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
21.6 gvs36.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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17.8%6.75g
Fiber
19%7.14g
6.75 gvs7.14 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
14%7.86g
Protein
12%6.8g
7.86 gvs6.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

192%1726μg
Vitamin A
460%4140μg
RAE, retinol activity equivalents
1726 μgvs4140 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.93%0.11mg
Vitamin B1
22%0.26mg
Thiamine
0.11 mgvs0.26 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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27.5%0.36mg
Vitamin B2
17%0.22mg
Riboflavin
0.36 mgvs0.22 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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23.7%3.8mg
Vitamin B3
13.8%2.2mg
Niacin, nicotinic acid, niacinamide
3.8 mgvs2.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
40.6%2.03mg
Vitamin B5
44.5%2.22mg
Pantothenic acid
2.03 mgvs2.22 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
71.7%0.93mg
Vitamin B6
56.8%0.74mg
Pyridoxine
0.93 mgvs0.74 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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26%7.8μg
Vitamin B7
20.6%6.2μg
Biotin
7.8 μgvs6.2 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11%43.7μg
Vitamin B9
22%87.3μg
Folates and Folic Acid
43.7 μgvs87.3 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
23%20.6mg
Vitamin C
40%36mg
Ascorbic acid
20.6 mgvs36 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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29%4.33mg
Vitamin E
20.4%3.06mg
Tocopherols and Tocotrienols
4.33 mgvs3.06 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7.94%9.53μg
Vitamin K
8.27%9.92μg
Phytomenadione or phylloquinone
9.53 μgvs9.92 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

12%119mg
Calcium
14%139mg
119 mgvs139 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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123%1.1mg
Copper
80.7%0.73mg
1.1 mgvs0.73 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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66%5.28mg
Iron
26.8%2.14mg
5.28 mgvs2.14 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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22.7%95mg
Magnesium
20%83.3mg
95 mgvs83.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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170%3.92mg
Manganese
115%2.64mg
3.92 mgvs2.64 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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29.5%206mg
Phosphorus
25%175mg
206 mgvs175 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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24.5%833mg
Potassium
44%1496mg
833 mgvs1496 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.77%3.18μg
Selenium
4.33%2.4μg
3.18 μgvs2.4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
20%298mg
Sodium
2.1%31.8mg
298 mgvs31.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.58%0.83mg
Zinc
11%1.2mg
0.83 mgvs1.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.92%293g
Water
7.9%293g
293 gvs293 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Canned Mashed Sweet Potato vs Baked Frozen Sweet Potato:
Comparing minerals per 14 ounces for Canned Mashed Sweet Potato vs Baked Frozen Sweet Potato:
Comparison of macro-nutrients per 14 ounces:



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